Tilapia in a Foil Pouch

Tilapia in a Foil Pouch

Tilapia in a Foil Pouch

Tilapia in a Foil Pouch

Tilapia in a Foil Pouch

4
Servings

10m
Prep Time

30m
Cook Time

40m
Ready In

Recipe: #6147

August 07, 2012

Categories: Dinner, Main Dish, Fish, Vegetables, Celery, Onions, Squash, Quick Meals, Oven Bake, Diabetic, Heart Healthy, High Protein, Low Calorie, Low Carbohydrate, Low Cholesterol, Low Fat, Low Sodium, Canned Tomatoes, Zucchini more

recipe by:
Felix4067

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recipe by:
Felix4067

"As with most of my recipes, this one came about because I had things in my kitchen I really needed to do something with. I used nonstick foil, and it came out perfectly! The Catalina Seafood Seasoning is Olde Thompson brand (I love their seasoning blends). For us, this is a meal in itself, but you could make some rice and serve the vegetables over it."

Original recipe yields 4 servings

Metric US

Ingredients

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1 pound tilapia fillets, thawed and pressed between paper towels
2 stalks celery, sliced thin
1 bunch (6) green onions, sliced thing, including about 2 inches of green
1 zucchini, halved lengthwise and sliced thin

1 yellow summer squash, halved lengthwise and sliced thin
2 tablespoons Catalina Seafood Seasoning
1 (14.5 ounce) can low sodium diced tomatoes, undrained

Nutritional

Serving Size: 1 (290.4 g)
Calories 489.6
Total Fat - 26.9 g
Saturated Fat - 5.1 g
Cholesterol - 56.5 mg
Sodium - 1492.4 mg
Total Carbohydrate - 15.2 g
Dietary Fiber - 8.1 g
Sugars - 2.6 g
Protein - 46.3 g
Calcium - 147.3 mg
Iron - 5.2 mg
Vitamin C - 10.9 mg
Thiamin - 1.3 mg

Step 1

Preheat oven to 350F; line a shallow baking dish with aluminum foil, leaving enough extra to fold into a pouch.

Step 2

Place fish in a single layer in the bottom of prepared pan.

Step 3

Scatter vegetables in layers over fish.

Step 4

Sprinkle seafood seasoning over vegetables.

Step 5

Pour can of tomatoes over top of all, spreading evenly.

Step 6

Fold or roll foil to form a pouch around everything.

Step 7

Bake at 350F for 30 minutes, or until vegetables are tender and fish flakes easily when tested with a fork.

Tips & Variations

No special items needed.

Tags : Dinner Main Dish

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